Nutrients, how much more and why do you need and where to get them?

Folate- The demand during pregnancy increases by 50% compared to a non-pregnant woman.

Why does a pregnant lady need folate?

Folate is crucial to the pregnant woman for:

production of red blood cells, a deficiency may lead to the mother becoming anaemic (which is a deficiency of red blood cells functioning normally) leading to fatigues, weakness, pale skin and dizziness.
proper development of nervous organs, a deficiency may increase risk for nervous organs defects (spinal cord defects) which may prove to be fatal for the baby.
growth and cell division, a deficiency may lead to impaired normal growth and development in baby
role of hormone production and regulation in neurotransmitters (special brain hormones) and a deficiency may lead to behavioral problems in child later on.
strong immune system, a deficiency leads to increased susceptibility to infections.

So, in what foods is Folate found?